Undoing The Day Yoga Nidra

This yoga nidra practice is designed to help unwind from the day.

It can be practiced before going to sleep.

But if you wish to do that,

Be clear to set the intention that you will remain awake and aware throughout your practice of yoga nidra.

And at the end of the practice,

You shall then fall asleep.

Allow the practice to provide you with whatever you need,

Whether that is slipping in and out of an aware and less aware state.

But set the intention to remain aware of your practice of yoga nidra,

Coming back to my voice and remaining conscious of hearing the words just as they are as you follow the practice.

Finding a comfortable position,

Lying down with the knees supported and something underneath the neck.

Maybe taking a blanket to keep you warm and a sensation of being grounded.

And allow the legs to be hip distance apart and the feet can just flop.

Roll the shoulder blades back and down and bring the arms six inches or so away from the body,

Turning the palms up to the sky.

Bring the shoulders to open and soften into the earth further.

Lengthen your head away from your neck and soften it down,

Gently caressing your eyelids over your eyeballs.

Take a big inhale and a sigh.

Take another nice inhale and sigh.

And then softly close the lips,

Turning their edges up at the ends.

Soften the tongue into the bottom of the mouth.

Then feel the contact of the back with the surface supporting you.

Take a moment to hear the sounds around you,

One by one,

Acknowledging the space that you're in without attaching to your belly and the movement of the breath.

Lifting on the inhale and lowering on the back of the mouth.

And then think of a place that makes you feel safe and secure.

It can be real or imaginary.

Visualise and feel that you're in that space at this moment in time.

Notice those feelings that you find are attached within this environment of safety and how you can ease and relax further.

And then think of your intention,

Your personal resolve,

Something that you wish to come true in your life.

And bring it into the present tense as a positive statement as though you are living it in this very moment.

And repeat it to yourself three times.

Goodwill is shared.

And then coming to the rotation of consciousness,

A rapid body scan,

Either visualizing or feeling the sensations in the body parts as they are named and then moving on to the next.

We begin inside the mouth and the floor of the mouth.

Right inside cheek,

Left inside cheek,

Roof of mouth,

Back of mouth,

The tongue,

The teeth,

The jaw,

The mouth,

The jaw,

Whole inside of the mouth,

Whole inside of the mouth,

Right eye socket,

Left eye socket,

Space behind the eyes,

Right ear canal,

Right ear,

Space behind the eyes,

Right ear,

Right ear,

Space behind the eyes,

Left ear canal,

Left ear,

Space behind the eyes,

Back of head,

Side of head,

Right side of head,

Left side of head,

Forehead,

Forehead,

Forehead,

Forehead,

Forehead,

Right eyelid,

Left eyelid,

Nose,

Top lip,

Bottom lip,

Top lip,

Bottom lip,

Point where the lips touch,

Face,

Whole of the head,

Neck,

Face of throat,

Right shoulder,

Right upper arm,

Lower arm,

Right wrist,

Back of hand,

Hand,

Palm,

Thumb,

Index finger,

Third finger,

Fourth finger,

Fifth finger,

Right hand,

Right arm,

Right armpit,

Right side,

Right waist,

Hip,

Right thigh,

Knee,

Calf,

Shin,

Ankle,

Heel,

Sole of foot,

Top of foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

Right foot,

Right leg,

Right side body,

The whole right side of your body,

Base of throat,

Palm,

Thumb,

Index finger,

Middle finger,

Ring finger,

Pinky finger,

Right hand,

Left hand,

Left arm,

Left armpit,

Left side,

Waist,

Left hip,

Thigh,

Knee,

Calf,

Left side of your body,

Right side of your body,

Left side of your body,

Big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

Left foot,

Left leg,

Left side body,

The whole left side of your body,

Base of throat,

Right chest,

Left chest,

Abdomen,

Navel,

Pelvic floor,

Front of the body,

Right buttock,

Left buttock,

Right shoulder blade,

Left shoulder blade,

Tail to base of head,

The back body,

Head,

Right arm,

Left arm,

Torso,

Right leg,

Left leg,

Right side body,

Left side body,

The whole front body,

The whole back body,

The whole body,

The whole body,

The whole body.

Drawing the attention back to the breath,

Just observe the rhythm of the rise and fall.

Allow the rhythm to be natural.

Drawing the attention back to the breath,

Just observe the rhythm of the rise and fall.

Allow the rhythm to be natural.

Allow the rhythm to be natural.

Then we're going to count the breath backwards,

Allowing each cycle of breath to be one round of counting.

We'll begin at 52,

Working all the way down to zero.

Should your attention wander or you lose count,

Go back to 52 and start again.

If you make it to zero,

Go back to 52 and start again.

So the breath will work like this.

Inhale 52,

Exhale 52,

Inhale 51,

Exhale 51.

Inhale 50,

Exhale 50,

Inhale 49,

Exhale 49.

Continuing on your own.

Inhale 50,

Exhale 50,

Inhale 50,

Exhale 50.

Inhale 50,

Exhale 50,

Exhale 50.

Inhale 50,

Exhale 50,

Exhale 50.

Releasing the counting.

Draw your attention to the sensation of the body.

Feel the sensation of being cold,

Like standing on an ice cold mountain top or out in the snow.

Feel the cold spread through your body.

Feel the sensation of being cold.

Allow it to spread.

Feel being cold in your body as though you're living it right now in this moment.

And then release that sensation and feel the sensation in your body of heat.

Like you're warming up against a fire,

Feeling it melt through those layers.

Toasty,

Soothing the heat expanding across your body.

Feel the whole of your body warm and hot.

Coming back to the sensation of being cold,

Like you stepped your feet in a freezing cold river.

Feel the cold ripple through your body,

Living that experience of the cold rippling up through your body all right now.

And then coming back to the sensation of heat.

As though sunbathing on a beach,

Feel the heat across the whole of your body being hot right now.

Coming back to the sensation of cold in your body.

Live that sensation of feeling cold in and through the whole of your body right now.

And then coming back to that sensation of heat spreading the warmth and the hotness through your body.

Living that sensation in your body and mind right now.

And then release all sensations and come to the space behind your eyes.

That vast empty space.

Working through your day backwards.

Go through each moment of your day that you may wish to have changed,

That you wished or had hoped the story would be different from that which it turned out to be.

Consider each moment and allow various alternative scenarios.

Replaying that moment until you're content with how that scenario played out in your mind.

Working back through your day undoing your day.

And then coming back to that sensation of heat.

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Gently coming back to that intention from the beginning of your practice.

Repeat it to yourself in the same words and with the same meaning three times.

Begin to be aware of the breath in the body.

Allowing it to ripple sensations throughout.

As you feel the breath and the sensations in the body,

Notice the textures around you and the support that you are lying on.

Feel the shape of your whole body supported in this position.

Begin to hear the sounds around you,

Becoming aware of the space that you are in.

As you begin to become present in your body in this space,

Gently bring movement back into the fingers and toes,

Allowing it to spread itself throughout your body in a good time.

You may choose at this point to roll over onto your side and either fall asleep or take the time to gently ensure that you are back in your body as you come up to seated.

Arriving back into the earth and your day.

As you gently open your eyes,

Keeping the gaze down,

Notice your surroundings.

This practice of Yoga Nidra is now complete.

Feeling free to fall asleep at this time if that was your intention.

Beginning to physically awaken yourself to continue with your day.

Enjoy the next two scripts of the eggplant preforms,